Plank Press
The Plank Press is an intense shoulder mobility drill that strengthens the athlete's overhead push while pressing the upper thoracic into a greater range of motion.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box
Plank Press
- Begin in a straight arm plank position (shoulders over your wrists) with your feet elevated to shoulder height.
- Be sure your elbows and knees are straight, your body is parallel to the floor, and your shoulder blades are spread apart (protracted).
- Keep your feet and hands in place and press your chest back toward your feet.
- As you press backward and invert your upper body, shrug your shoulders strongly toward your ears.
- Shoulder protraction and elevation are key to this progression so emphasize those positions as you press.
- Pause at your end range, when you feel a good stretch and your shoulders are open (a straight line from hips to hands).
- Return to the start position and repeat for reps.
- Exercise: Inverted Pike Pull
- Type of Exercise: Mobility
- Muscles: Hamstrings, Calves
- Difficulty: Moderate
- Equipment: Stall Bars
- Exercise: Tip Toe Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
